WODconnect

Just what the doctor Rx'd Workouts

Need a training program?

We have tens of training programs focusing on different aspects of the sport. If you are looking for additional challenge or to fix a weakness, check out our training programs!

Training programs

  • 26.6.23 Strength

    SNATCH COMPLEX 4/5
    EMOMx5
    1 snatch pull
    1 hang power snatch
    1 ohs
    same weight in all sets

  • EasyWOD 17.7.2023 Workout

    Voima
    E3MOM, 4 rds
    Shoulder press (tanko) 8-10

    WOD
    For time
    10 viivakävely/juoksu
    20 Ring row
    20 Plate jump
    20 Ring row
    10 viivakävely/juoksu

  • Treeni 5 Workout

    Warm Up
    3 rounds
    1 min air bike
    8/8 single leg RDL
    6-8 burpee pull ups
    :30 side plank hold R/L

    Strenght
    Speed Bench Press 6x2reps @60-65%
    perform 3-5 strict chin ups right after (as sharp as possible)
    rest 2-3 min
    Deficit Kipping HSPU or barbell push press 3-4x6-8 reps (fast sets at moderate weight)
    rest 2 min bwn sets

    Metcon
    For Quality 4-5 round at treshold pace (eli mukavalla perusreippaalla tahdilla)
    80/60 calories bike erg (masters 45+ 70/50 calories )
    10-20 ghd sit ups
    10-20 box jump overs
    10-20 kb swings @16/24kg
    10-20 c2b or kipping pull ups

    Optional Accessory Work
    3x12-15 strict barbell press behind neck, fast up
    3x12-15 weighted ghd back extensions
    rest 1.5-2.5 min bwn sets

  • 10.7.2023 SNATCH Strength

    3x1@100+% pal 2min

  • Treeni 4 Workout

    Warm Up
    3 rounds
    1 min row
    8/8 lateral box step ups
    16 db power clean&push press, add weight each round, finish with RX (1käsipaino siis)
    16 hollow rocks

    Strenght
    FS/BS Squat Program Practise 2
    3x3 pause front squat @55-60%, as explosive as you can!
    rest 2.5-3 min bwn sets. Pause 1s ja siitä ylös.
    3x2 back squat @60%, as explosive as you can!
    Rest 2-3 min
    WL
    Emom 6
    2 slow snatch @60-65% (tavoite kyykkyyn, oman liikkuvuuden mukaan) eli korostetun hidas alkuveto ja sit terävästi ja veto loppuun.
    rest few minutes and start c&j
    Emom 6
    2 clean&jerk @60-65% (kyykky+saksiin)
    Terävät nostot. Keskity kiihtyvään vetoon ja jalkapohja lattiassa kiinni mahd pitkään ennen allemenoa.

    Metcon
    15-12-9 reps for time
    deadlifts @40% of 1rm
    heavy wall ball shots / wall ball shots
    goal is to go fast and unbroken sets

    Optional Accessory Work
    3x8+8 bulgarin split squat (fast up, bar behind neck)
    3x16-24 bicycle crunch + 16-24 weighted russian twits
    rest 1.5-2.5 min bwn sets

  • 3.7.23 Strength

    FRONT SQUAT 2/5

    4 reps
    15s rest
    4 reps

    -rest 90s

    3 rep
    15s rest
    3 rep

    -rest 90s

    2 rep
    15s rest
    2 rep

    -rest 90

    1 rep
    15s rest
    1 rep

  • Strength Workout

    RX
    EMOM x 10 MINUTES
    3-5 Strict Pull-Ups

    SCALED
    EMOM x 10 MINUTES
    3-5 Partner Assisted Strict Pull-Ups
    (Week 1 of 9 Gymnastics Cycle)

  • "REAL" DOUBLE HELEN Workout

    3 Rounds for Time

    800 meter Run
    42 Kettlebell Swings 24/16Kg
    24 Pull-Ups

  • Core work Workout

    30s on - 15s off x9:
    a) double kb front rack march
    b) feet up crunch
    c) Bb side bend

  • Running + Back Squats Strength

    Every 6min:
    400m Run + Pause Back Squat + Back Squats
    Sets 1-2: 1 + 4 @65% 1RM Back Squat
    Sets 3-4: 1 + 3 @70%
    Set 5: 1 + 3 @75%
    Set 6: 1 + 3 @80%
    - Pause for 2sec in bottom